Consuming a ratio of 4:1 carbohydrates to protein within 30 minutes of exercise has been shown to improve performance and accelerate recovery in athletes.
Examples: kale banana smoothie and hard boiled egg, jicama salad, unsweetened coconut chips and pumpkin seeds, lemon cashew bar.
Depending on the intensity and length of activity, we generally lose about 1 liter of fluid per hour of exercise through sweat. It's always best to keep a water bottle nearby.
We also lose electrolytes through sweat.